|
conj |
upper |
lower |
scheme |
rpe |
#/6d |
ppp |
|
push |
| heavy |
bp (cg) |
squat (cs, hb) |
4x6 |
9 |
1.5 |
int |
| medium |
ohp (bb, s) |
squat (cs, hb, he) |
3x9 |
9 |
1.5 |
vol.t |
| light |
ohp (mach) |
legpr (q.sissy) |
3x20+ |
10 |
3 |
vol.d |
|
pull |
| heavy |
pu (sup) |
rdl (btk bl) |
4x6 |
9 |
1.5 |
int |
| medium |
row |
supp. nhc |
3x9 |
9 |
1.5 |
vol.t |
| light |
pu (pr) |
rdl (def) |
3x20+ |
10 |
3 |
vol.d |
|
vol |
| ss |
i pd |
m. ohp |
lat raise |
| inc curls |
tr ext |
fr raise |
|
| ss |
split squat |
l l.curl |
add/abd |
| s l.ext |
s l.curl |
ghr |
|
3x15+ |
10+ |
3 |
vol.d |
ppp := preferredProgressionParameter
freq.conj :: [heavy+light.opp-light+medium.opp-light-..]
freq.region :: [lower, upper, ..]
rolling 6